Knee pain can really get in the way of your workouts, and when it gets real bad, can even start to bother you with day to day activities such as sitting, driving, and going up/down stairs. Whether it’s arthritis, a meniscus tear, patellar tendinitis, IT band pain, or patellofemoral pain syndrome - the first step is getting your pain down naturally to allow for you to build up the proper strength, mobility, and movement needed to get back to 100% function.

However, the problem with most current treatments for the knee is that it is assumed that the knee injury itself is also the problem. When this happens - people go down the wrong treatment path of only treating the pain. This often leads to unnecessary surgery, cortisone injections, or medications.

In those with knee pain, the knee joint and surrounding areas are often overworked and irritated from other body parts not working as they are designed to - especially the core, hips, and ankles. That is why it is so important to assess and address other areas to treat the actual root cause in order to decrease pain and prevent the same problem from happening again.

At Inside Out Strength and Performance, we spend a lot of time in our assessments to identify the true root cause of knee pain in order to lay out a plan to get rid of it for good. But let’s face it - when you’re in pain, you don’t care about the root cause of what’s going on - you just want to feel better. We help our clients all the time get rid of their knee pain through using their own body and some simple exercises. The clients that come in to see us want to get rid of pain without taking medications or getting surgery, and that’s exactly what we’re going to cover today with the exercises below. While these likely won’t address the true root cause of your knee pain and get rid of it for good - these movements will be the first step needed to reduce your pain and get you feeling better.

1. Quad Smash/ITB Foam Roll + Couch Stretch 

2. Cook Hip Lift / Bridge

3. Straight Leg Lowers 

4. Heels Elevated Squats

Try these movements out to get your pain under control without relying on medications, rest, or surgery. If you’ve had knee pain for longer than a month, and you’ve tried other physical therapy, chiropractic care, or massage and it’s still not going away – you need to find a movement specialist to get to the true underlying cause of where your knee pain is coming from. And that’s exactly where we come in - we help individuals struggling with knee pain every single day get back to the activities they love.

Don’t just wait for the knee pain to go away on its own, it won’t. And the longer you wait the longer it will take to get you back to a healthy lifestyle. The good news is you can always make positive change, we see it happen every day. If you want to learn how you can do the same, click here to schedule a Free Discovery Visit with one of our Doctors.

If you are overwhelmed with the options available when it comes to getting rid of your knee pain, frustrated with the lack of progress, or in need of a clear solution to get rid of your pain for good - then we can help. 

You shouldn’t have to waste your time and money on options that don’t work. We understand how frustrating it is to try different things without getting the results you had hoped for. Click here to request a free Discovery Visit with one of our Doctors to learn more about the next steps necessary to address your knee pain for good.